Why is it Important to Keep Fit?

It is very important to keep fit and stay healthy. A lot of people fail to acknowledge the numerous benefits of exercise routines and only begin to do so when health complications arise. Why then is it important to stay fit?

Burning of excess fat

Regular exercises will help you burn excess body fat and keep your body lean. There are many health complications associated with having too much body fat. Heart diseases that are often very fatal are mostly as a result of excess body fat. The fats can clog arteries and overwork the heart which can then result into a lot of health complications. Stroke and heart attack are just some of the health risks that arise as a result of excess body fat. 

Great physique

A lot of overweight people struggle with issues of body image yet they are not willing to do anything about it. Sometimes you see very nice clothes and you can't fit into them because of your body size. Fitness exercises will help you develop a great physique by shedding excess fat and gaining a great body. Exercising will help you get rid of cellulite and have a flat tummy. Weightlifting, a part of fitness exercise routines, is ideal for gaining muscles and molding a great body. 

Mental strength

Exercising keeps you sharp and alert at all times. It's very ideal for developing your mental strength and increasing your level of awareness. Keeping your body active also improves the functioning of the brain. There is a reason why most athletes are usually happy. Exercising improves clarity of mind and through the release of dopamine, it changes your mood for the better. Maybe the reason why you stay grumpy all the time is due to lack of exercise. Run around the blocks each morning, jog or lift weights and see how much good it does to your mind.

Building of physical strength

Fitness exercises are ideal for strength building. Regular exercise routines will build body muscles and improve your physical strength. They are also important in strengthening your back for good postures. People generally become less active as they grow older. This can be a very big challenge especially when you have small kids that expect you to play with them. Fitness routines will help you gain the much needed strength and agility to keep up with the youthful exuberance of your children. Exercising also slows down the aging process by tightening your skin and increasing your body's metabolic rate. 

These are just some of the benefits of having a robust fitness routine. A lot of people ignore them only to start developing lifestyle diseases later in life. Exercising is very important and some of the consequences of not engaging in fitness routines are catastrophic. How can you drive yourself to exercise and maintain a disciplined fitness schedule? Having fitness goals that actually mean something to you will help you develop a disciplined fitness routine and achieve your desired result. Using fitness trackers, you can monitor your general physical activity and evaluate your progress.

 

Simple Ways To Stay Fit

Some people imagine that exercising has to be this complicated and elaborate routine. That is far from the truth because you can stay fit in many simple ways. The most important thing is to burn excess body fat and exercise your muscles. These are some of the simple ways in which you can keep yourself fit and healthy without spending too much time or resources. 

Morning runs

This is an ideal way to burn body fat and keep yourself fit. Morning runs are very refreshing and help to improve brain functions. At this time the weather is also very favorable which means that you’ll not spend a lot of time burning in the sun. Human traffic is also at a minimum making it easier to navigate the streets and sidewalks. Get your trainers on and run for some minutes very early in the morning before you begin your day's activities. You'll find yourself very active for the rest of the day with your mood greatly improved since running triggers the release of dopamine which is essential for happy moods. 

Jogging

If you can't run, jogging is a great alternative. You'll still sweat and burn calories while improving the functioning of your body organs such as the heart and brain. It improves the flow of blood to the rest of the body and makes you fit and healthy. You can accomplish just as much as the person running through jogging. This exercise is simple and not strenuous which means that even people who are advanced in age can participate in it. Fitness trackers can monitor your progress by relaying information about your heart rate and the distance covered. You can then use such data to evaluate yourself.

Nature walks

Walking helps you to burn calories and strengthen your leg muscles. You can trek or walk up a mountainous region, or just follow a nature trail and admire the natural environment. This can help you clear your mind, obtain better perspectives when it comes to making important decisions and keep your body fit. Some people assume that walking is not really exercising but the fact remains that it is a great way to burn calories. That's the reason why people who use their cars quite often are more likely to be overweight and unfit compared to those who walk every now and then.

Dancing

Have you ever wondered why most dancers generally have a lean physique? The reason is that dancing makes you sweat and burn calories, in the process you get rid of excess body fat and keep fit. You don't have to go to the gym to get a flat tummy, you can achieve that goal in a fun and exciting way through dancing. In fact, this type of exercise is the most ideal for someone who doesn't have much time to engage in outdoor fitness programs like running or jogging.

These are some of the simple exercises that do not require expensive gym equipment or consume much of your time. You can do them by yourself and use the fitness tracking devices to monitor your progress.

 

How Does a Fitness Tracker Work?

It's always good to be curious about how things work because then you begin to properly understand the significance of their functions. A fitness tracker sits perfectly on your wrist, counting the number of steps you make, measuring calorie expenditure and monitoring the quality of your sleep. Yet just how exactly does this gadget collect information and relay it to your smartphone?

To explain it simply, fitness tracking devices measure motion. Most of the current trackers have accelerometers that track movements in all directions. Some also measure orientation using a gyroscope. The data gathered is afterwards converted into activity and steps and then sleep quality and calories. Some assumptions are made on the way to arriving at these information. 

The altimeter, as the name suggests, is a feature used for measuring altitude. It is very important in measuring the heights of mountains when you are working out at high altitudes and the number of flights of stairs taken in a day. All these information is gathered and compiled to create a general reading. The accuracy of the data will increase with the number of sensors that your tracker has. 

The sensors of the tracking device determine acceleration, duration, frequency, intensity and movement patterns. All this data collected together improves the accuracy of your tracker reading. The sensors will collect information whether you are enjoying evening walks or just dancing to your favorite music.

Other trackers have temperature sensors that check the body temperature alongside bio-impedance sensors that measure the resistance of the skin to small electric currents. Some fitness trackers make use of optical or light sensors to measure pulse by shining light on the skin. The light illuminates capillaries as the sensors take measurements of how fast your blood is flowing and subsequently the rate of your heartbeat. These sensors come in handy when you are working out and want to monitor your heartbeat. Bio-impedance sensors are however more effective in gauging your general health.

When monitoring the quality of your sleep, the trackers use a process known as actigraphy to translate wrist movements into patterns of sleep. It will ideally measure how much you toss and turn in your sleep. To measure the amount of calories burned, a tracker will add heart rate data and amount of perspiration into the algorithm plus the number of steps taken. 

Fitness trackers use algorithms that differ slightly to convert raw data into real statistics. Different trackers have different thresholds for collecting information and that's why some trackers will ignore a small body movement like stretching while others will record it. This has an effect on the accuracy of the final data presented. As you purchase your fitness tracking device, you'll be asked about your age, weight, height and gender in order to find one that greatly suits you.

The final link in this chain is the smartphone app. Once the data goes through numerous algorithms and then refined appropriately, it is presented in a format that is user-friendly. A lot of fitness tracking applications also come with the capability of adding data manually.

 

Benefits of Using Fitness Trackers

There is no doubt whatsoever that inactivity can lead to a lot of health related issues. Fitness trackers monitor your level of activity and display the information on your smartphone. You not only have to stay fit but also track your progress as you go about your fitness regimens to see whether you are on course or you need to push yourself further. Fitness trackers are smart devices that are highly functional and will help you keep healthy while staying true to your fitness goals. What are some of the benefits of having these devices?

Monitoring your progress

This is the most basic function of these devices because they can greatly help you to keep track of your fitness goals. They monitor your general physical activity, heartbeat rate and other factors like quality of sleep. If you like to jog, or even run in order to lose weight, you can check your progress and determine whether your are making gains or lagging behind. The trackers have a smart way of displaying information which is very much beneficial to you. It's always hard to gauge yourself but with trackers you can self-evaluate quite easily.

Motivation

By knowing how further away you are from realizing your goals, you can be motivated to work even harder to achieve them. Some employers are also using the fitness trackers to motivate staff to keep fit. They set targets and reward those that achieve them. It's always great to exercise when you have people pushing or competing against you. The device allows you to see how much progress you are making which can be quite encouraging. There are many psychological advantages to this, the most significant being that people are generally motivated to work harder when there is some progress made.

Ability to personalize your exercises

Fitness trackers allow you to set your own goals. They are connected to your smartphones and tablets which means that you can very much personalize their functionality. There are people who hate going to the gym because it makes them uncomfortable. These devices can act as substitutes to gym instructors and help you keep track of your fitness exercises. You can monitor your progress and make the necessary adjustments if need be. 

An up to date weight loss tool

Most people join fitness activities primarily to lose weight and fitness trackers use forward technology to help you achieve your weight-loss goals. You can check your heartbeat rate and see whether you are on course by using the monitoring tools that measure your activity levels. 

Great fashion pieces

This is not a health benefit but still nonetheless a benefit that comes with fitness trackers. They are sometimes worn as digital watches and can be very ideal pieces of fashion accessories. They come in different sizes, colors and shapes and you can therefore make your pick based on what will compliment your personal style.

 

Advantages of Self-Fitness Training Over Gym Membership

There are people who prefer to have gym membership when exercising while there are those who find it much better to train on their own or in the comfort of their homes. The gym has a variety of training equipment that members can choose from but there are still several advantages of home or self-training over gym membership. Fitness trackers are supposed to help those who train by themselves keep track of their progress and stay focused on their set out goals. What are some of the benefits that one would enjoy when training on his or her own as opposed to having a gym membership?

Save on costs 

This goes without saying because gym membership comes with extra costs. The fee that you pay on a monthly or annual basis will carter for the wages of the gym instructor and equipment maintenance as well as being payment for using the gym itself. This is one thing that you don't have to worry about when you train on your own. Using fitness trackers, you can jog, run or walk on a daily basis while monitoring your progress all on your own. You'll end up meeting your objectives while still cutting down on unnecessary expenditure.

Ideal for those who hate crowded places

If you are one of those people who feel uncomfortable in crowded places then the gym might not be the most ideal place for you to exercise. Exercising in your own way and in your own space gives you comfort and makes you relax when doing your fitness routines. You can therefore opt for a home gym if you can afford it or engage in the simple exercises like jogging and running that will not cost you much. Having morning runs or taking nature walks will give you peace of mind due to the serene nature of the surroundings. 

Move at your set pace

When you exercise on your own, you can determine your own pace and train at your level. Instructors at the gym sometimes tend to hurry things up or give you exercises that are difficult to perform. There is also the issue of playing catch up with those who started before you, a factor which can be the cause of unnecessary pressure. Fitness tracking devices will help you set and maintain fitness goals that are suitable for you.

Flexibility

Gym sessions are scheduled which makes them very rigid. You have to adhere to the set timelines or miss out. With home or self-training, you get to determine your own schedule. You can exercise whenever you feel like without the restrictions brought about by gym membership.

Hygiene

Sharing equipment with so many people is unhygienic especially when they are not cleaned immediately after use. When you train on your own or at home, you use your own training gear and equipment. You therefore don't get to interact with other people's sweat or bodily fluids which can sometimes be the cause of several communicable diseases.

You can train on your own and use the fitness trackers to monitor your progress. It has several advantages over regular gym membership as we have seen.

 

Fitness Tracker

There are many fitness trackers available in the market right now. A lot of people have finally began to embrace these gadgets and have started using them as a means of keeping fit and staying healthy. Which are some of the popular lifestyle trackers this year?

Fitbit Charge HR

Anyone who has even a little bit of information about fitness trackers must have probably heard about or come across the Fitbit Charge HR. One of the most popular lifestyle trackers this year, this gadget has iOS, Android and Windows phone compatibility. When fully charged the battery can last up to five days. It also enables Bluetooth 4.0 connectivity. The Fitbit Charge HR is able to automatically detect exercises such as running and cycling. It has an improved pulse tracking ability which gives you an option of setting tougher weekly fitness targets. This tracker also has a screen, an altimeter and a pulse counter to tell you how much calories you've burned during your fitness exercises. The app is wonderful and the gadget's strap makes it a comfortable wrist piece. It comes in a sleek and discreet design, a perfect fit for many people who use trackers to monitor their health. Fitbit Charge HR is definitely one of the most popular fitness trackers this year. The gadget retails at about $175.

Microsoft Band 2

This is an excellent combination of a step counter and a great exercising companion. It is compatible with iOS, Android and Windows operating systems. When fully charged, the battery lasts for about two days. With Bluetooth 4.0 connectivity and a better screen than the initial Microsoft Band, this upgraded version is clearly a much superior product. It has eleven sensors including skin temperature, ambient light and UV sensors. It's ideal for tracking sleep, running, the gym, cycling and many other outdoor fitness activities. It also retails for about $175 on Amazon. 

Jawbone UP2 

One thing that conspicuously stands out about this fitness tracker is that it's very light and comfortable. The Jawbone UP2 is compatible with Android and iOS, has a Bluetooth 4.0 connectivity and a long battery life of about 10 days. It does not really do much but if you want to monitor the quality of your sleep and count your steps then it might just as well serve the purpose. This fitness tracking gadget is also very affordable and retails for about $54 on Amazon.

UA Band

This fitness tracker is as a result of a joint venture between HTC and Under Armour (UA). It is very sleek and has great functionality. The tracker's screen is sensitive to touch while the gadget itself has a waterproofing of 2ATM. It also has Bluetooth connectivity and a battery life of 5 days. The UA Band is slightly expensive but nevertheless a wonderful gadget. 

There are still other fitness trackers like Garmin Vivofit 2 and Withings Activite Pop that fitness enthusiast use. The above are some of the most popular lifestyle trackers this year. Most people prefer them because of the improved functionality and great design. With constant innovation, others are bound to appear in the market.

 

How To Choose A Perfect Fitness Tracker For Yourself

When buying a fitness tracker, or any product for that matter, it is important to identify what works best for you not just in terms of functionality but personal style as well. The market is flooded with many fitness tracking gadgets that differ in pricing and model among many other things. What are some of the things to consider when buying a lifestyle tracker so that you get maximum value for money? 

Extra Functionality

Yes, a product that offers extra benefits is definitely a great buy. There are fitness trackers that have incorporated the latest technology to improve their ability to collect and present data. The newer brands of trackers have some additional capabilities like having built-in heartbeat rate monitors, a lot of sensors and also smartphone notifications. They are sort of hybrids between smartwatches and fitness trackers. You should also take note of the software of accompanying application, battery life and the ability to synchronize data with your phone or the web. 

Design

Since these gadgets are wearable, choose one that compliments your personal style. What's your favorite color? Are you looking for a small screen or a large one? These trackers come in different designs and for you to have some personal attachment to them it is necessary that you choose something that suits your personal style. It's similar to having a favorite car, clothes or even toy. The more you feel that it is a reflection of you the more you get attached to it. Trackers can also act as great fashion pieces and if you are a fashion forward person, you can use them to make a fashion statement. 

Durability

Of course you don't expect to buy something that will break down or get damaged within a very short time after purchase so it is necessary that you go for quality. Buying a fitness tracker that is durable will ensure that you enjoy its benefits for a long time and truly get good value for money. You can determine the durability of your tracker by checking the quality of material used to manufacture it. Some fitness tracking devices are also waterproof which makes them suitable for those who enjoy swimming or water sports. 

Your Age, Weight and Height

Because fitness trackers use algorithms to process data and relay information, choosing a gadget that matches your physical and biological features is one way of ensuring that you get accurate results. Buy a fitness tracker that is meant for somebody of your age, weight and height since that improves the accuracy of the data gathered and statistics presented.

Warranty

Products, more especially tech-gadgets, can malfunction at will even without your intervention. Buying a fitness tracking device that has a warranty ensures that you don't suffer any losses in case it stops working within a year from the time of purchase. It's a way of safeguarding your investment so that you get value for money. 

These are some of the important factors that can help you purchase the best fitness tracker that will serve its purpose and motivate you towards achieving your fitness goals.

 

5 Key Ways To Boost Your Mental Energy

There are two different types of energy that everyone has. There is mental energy and physical energy. Sometimes a day in the office can be more exhausting than a day spent outdoors hiking. This is because you have taxed all of your mental energy resources.

 

How do you renew your mental energy resources?

 

Some people feel like they are only given a certain amount of mental energy to use throughout the day. Once they’ve reached their limit, they are done. So it’s no surprise that many people have researched how to expand mental energy resources. While there are many ways to keep your mind sharp, here are five of the best ways to keep your mental energy pool running deep.

 

1.    Keep a Gratitude Journal

 

A gratitude journal is a journal that you can write in daily to reflect on the things that you’re grateful to have in your life. It is important to keep a gratitude journal because of the effects that gratitude has on mental energy. Gratitude is a positive emotion and can help you view your life in better terms.

 

Life Hack discusses how gratitude can turn even horrible situations into positive experiences. For example, if you are having a difficult time with your boss you can use your gratitude journal to write down all of the things you are grateful for.

 

Things that you only have because of the pay from your job. This changes the mindset and the dialogue about your workplace and can ultimately change your performance and relationships at the office.

 

2.    Read Something You’ve Never Read

 

To enhance the brains neuronal connections, you need to read something you have never read before. Ahealthblog.com highlights the effect that reading has on your ability to empathize with your fellow humans. It stimulates your imagination in ways that television and movies cannot simulate. 

 

Reading will increase your mental energy because it keeps your brain sharp and focused. Reading new material is better because it introduces new ideas and concepts for your brain to work on.

 

3.    Work in a New Location

 

While you may not consider your surroundings very often, they may have more effect on your mental energy than you realize. INC. notes that working in the same location day after day dulls the senses and makes them slow to react. 

 

Picking up and moving to a location that you’ve never been before can get your brain firing because of all the new stimulus. This is a great way to increase your mental energy. It may also be a good pitch for telecommuting.

 

4.    Use Your Energy Wisely

 

We would all like unlimited supplies of mental energy to use throughout the day. Unfortunately, we just don’t have an unlimited supply. Forbes highlights how negative thoughts and attitudes can quickly sap your reserves of mental energy, leaving you with hardly any energy left over for creative endeavors.

 

Your best bet is to stop focusing on things that are outside of your control. There is no point to wasting your mental energy on problems that you cannot solve. When you find yourself focusing on problems outside of your ability or control, redirect your energy towards more productive activities.

 

5.    Reflect

 

If you’re trying to increase your mental energy, the best thing that you can do is reflect on your daily progress. The Huffington post notes that it’s many people don’t quite have enough time for reflection. Carving out time at the end of the day to reflect on your emotions, behavior, and things you’ve learned will allow you to assess your use of mental energy in better ways.

 

Getting into the habit of daily reflecting will take practice, you can even turn this practice into a progress journal. Seeing written proof of how far you’ve come in your mental energy journey can be highly motivational.

 

While it may take daily practice, you can find ways to increase and conserve your mental energy. Once you find what works for you and what doesn’t, you will be better equipped to tackle the mental challenges you face every day.

 

6 Key Tips To Boost Your Success

Becoming successful at work, or at home, can be challenging. So many different elements can contribute to success or failure that it can be hard to identify where to focus your energy. Boosting your success can be almost elusive especially if you are not sure where you should spend your time.

 

There is no point in trying to spin your wheels just to go nowhere. It’s important to know that the steps you are taking to become successful will to work. Here are six important steps to ensure you are successful.

 

1.    Give and Send Praise

 

When was the last time someone said that you did a good job? Do you remember the impact it had on your day? Most people get a positive boost in performance and satisfaction when they receive praise. The same is true when sending praise to other people. Livepurposefullynow.com suggests that if you want to be successful, you give praise often.

 

The key to frequently giving praise is to make sure it is heartfelt and genuine. You don’t want to give a false sense of encouragement. People don’t trust praise that they feel is unwarranted. Find people you work with, either in the office or at home, to praise daily and see how it improves your success.

 

2.    Create Daily Rituals

 

Daily rituals give you a sense of purpose. Whether you’re an employee, a stay-at-home mom, a CEO, or a student, daily routines help limit distractions and can make you feel confident and energized. CNBC notes that a morning routine such as having a checklist or creating a priority order list can increase productivity and success.

 

3.    Learn to Say NO

 

It may seem counterintuitive to say no to become successful, but learning to say no can be one of the best things you can do to become successful. Saying yes all the time leads to low self-esteem, exhaustion and often depression or burnout.

Let people know what you can do and what you can’t take on at the moment. Success.com says that competent people know that saying no is healthy and will lead to better success.

 

4.    Learn Delayed Gratification

 

Our society is built on instant gratification. Unfortunately, instant gratification has been shown to be one of the worst indicators of future success. In 1972, the Marshmallow Experiment involved young children who were placed in front of marshmallows with the promise of the second marshmallow if they could wait 15 minutes for the researcher to come back into the room. 

 

This study followed up with the children 40 years later. Researchers found that those study subjects who were able to delay gratification by resisting the temptation to eat the marshmallows enjoyed higher success rates.

 

INC.com highlights how these people who delayed gratification not only had better social skills, higher test scores, lower substance abuse rate but they also were less obese and better able to deal with stress. All of these are indicators that they were more successful in life. It is never too late to teach yourself how to delay gratification.

 

5.    Stop Quitting

 

Success is uncomfortable. Many times before you succeed, you will be at the most uncomfortable you have ever been in your life. Forbes notes that the very moment you want to quit is probably the precipice of success. 

 

So many times people will only go so far and then quit. Stop quitting when it gets uncomfortable, and you’ll find life is exceedingly more rewarding than it would’ve been if you quit.

 

6.    Learn Work Life Balance

 

Life Hack interviewed some of the most successful CEOs and asked them what their key to success was. The CEO of Nike said that finding work life balance was a constant battle. However, those who were most successful had found a way to balance work life and home life.

 

No matter what your definition of success is, these six steps can help get you there. Remember that your success may look different from anyone else’s, but it is still success.